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Everyone experiences fatigue as a natural part of training. But what actually is fatigue and what strategies can minimise fatigue? The Science Fatigue is defined as the decrease in the ability to generate force or sustain muscle contractions when exercising. In addition, fatigue can be split into two forms, central (nervous system) and peripheral (muscular). Central fatigue originates from the cerebral cortex (the outer layer of the brain) through a decrease in motivation. The body is sending this message as a defence mechanism to prevent overexertion. These messages are sent via the Central Nervous System (CNS) which results in a lack of coherence between motor neurons (controls muscle contraction) and both the cerebral cortex and spinal motor neurons. However, central fatigue has a minor role in contraction failure accounting for 15-22%. On the other hand, peripheral fatigue refers to repeated muscle contractions during a period of time (a marathon for example). The force a muscle produces is dependent on the number, size and type of fibres being exerted. For example type II muscle fibres (fast-twitch) can produce high amounts of force in a sort space of time. Conversely, as a result type II fibres are also more susceptible to fatigue. Furthermore, the depletion of muscle glycogen storages is also considered a fatigue mechanism. This particularly applies to endurance sports were the effort level requires carbohydrates. The body can store up to 2000 Kcal in the muscles and liver. However, this becomes depleted after roughly 120 minutes when working at 83% of your VO2 max, unless fuel is taken on board during. So are there ways of decreasing/accompanying fatigue? Nutrition In addition, training results in an inflammatory response in the musculoskeletal system due to muscle tears. In some cases, muscles can be depleted of energy after a workout – you may begin to feel hypoglycemic if this is the case. To prevent the depletion of muscle glycogen stores, consuming high GI carbohydrates during exercise is recommended. But, the amount varies depending on the length of exercise. A guide to this is below: 30-75 minutes ------ < 30 grams per hour. 1-2 hours ------------ 30 grams per hour 2-3 hours ------------ 60 grams per hour 2.5 > hours ----------90 grams per hour Furthermore, following training is a 15-20 minutes window when the muscles are highly absorptive. To accommodate these responses, it is best to consume high GI carbohydrates and low GI protein for longer synthesis within the window. Sleep Aim for 10 hours sleep per night – which is considered suitable for athletes. However, if this is not practical then consider naps during the day. Naps are split into two categories, short (15-20 minutes) and long (30-60 minutes). A short nap results in poorer long-term cognitive function (decision making) but better short-term function. Whereas long naps have the opposite effect and is believed to engage the brain in REM sleep. Plus, studies have shown to have a positive effect on performance (see 'How Much Sleep Do Athletes Need' post for more detail). Walking Sitting at a desk or with legs crossed is bad for blood flow and can even cause turbulent blood. To combat this, utilise active recovery by completing small walks (5 minutes) every 30-60 minutes. Compression Compression socks have been shown to increase blood flow by causing arteries and blood vessels to constrict. This process is known as vasoconstriction and increases blood flow and velocity. The additional oxygenated blood flow enhances the recovery process. High Cadence, Low Resistance Training A high cadence (100 rpm) is considered more efficient compared to other Candace ranges. Therefore, if you are suffering from DOMs (Delayed Onset Muscle soreness) a high cadence low resistance ride would be useful. As workouts like these increase the blood supply to the working muscles. In turn, enhancing recovery without causing much stress on the body. Additionally, for future reference the symptoms of overtraining include: - lack of motivation - increased perceived exertion for same effort - mood swings - struggling to sleep - excesses fatigue Conclusion To conclude, there two types of fatigue - central and peripheral - both of which can be accompanied by improved lifestyle factors such as amount of sleep and nutritional intake.

There is an increasing amount of master athletes participating in sport. Therefore, understanding how training needs to be adapted is critically important. The Science: Master athletes are generally considered people who are over the age of 35 years (as opposed to senior athletes who are older than 50 years) and trains or takes part in athletic competitions. Furthermore, There are three types of master athletes: ones who have been consistently training most of their life (advanced), ones who stopped but have been through structured training in the past (Intermediate), lastly, athletes new to the sport with little to no prior experience (Beginner). Understanding which type of Master athlete you are will either help tailor your training or decide which BCA training plan to pick. But what are the age-related declines? Current evidence supports a 10% decline in VO2 max every ten years. Which is in part due to a reduction in maximal cardiac output (the amount of blood pumped around the body by the heart per minute) caused by a reduction in max heart rate. However, despite a decline in VO2 max, lactate threshold (LT) tends to remain the same in proportion to VO2 max. For example, if you have a VO2 max of 65 mL/kg/min and your LT was at 37.7 mL/kg/min of VO2 max (58%) then in ten years time your VO2 max would decline to 59 mL/kg/min (10% decline), but your LT would still be around 58% of 59 mL/kg/min. Additional central factors include decreased stroke volume (amount of blood pumped in one beat of the heart) which is affected by a decline in total blood volume. Age related decline in skeletal muscle mass (also known as sarcopenia) begins around 35 years and effects type II muscle fibers most (fast twitch). By the age of 80 years 50% of muscle fibers a have disappeared from the limb. The size and contractile performance of type I muscle fibers (slow twitch) also decline. So how can training accomodate all of these factors? Recommendations: Lactate Threshold: Repeating the same intervals over time results in less improvements/adaptations made. It is therefore, advised that LT intervals (high zone 3/4) start with longer interval duration to focus on endurance. As training becomes more race specific shorten the interval length, but increase the intensity and decreases the rest period. Example below: 1. 20 minutes @ 085% + 5 minutes @ 65% x 2 - tempo intervals 2. 10 minutes @ 095% + 2 minutes @ 65% x 4 - sub-threshold intervals 3. 08 minutes @ 100% + 2 minutes @ 65% x 5 - threshold intervals 4. 05 minutes @ 105% + 1 minutes @ 65% x 5 - maximal aerobic power intervals Rest Days: Training should have a ratio of 3:1 meaning on average for every three days there is a hard workout. One of those 3 days may include a strength workout or a rest day. Therefore, a rest day at least twice a week and ideally one of which on a Friday. A Friday rest day allows you to go into the week (when training load is higher) feeling rested. Your second rest day may be best on a Monday to recover from the endurance miles. Strength Training: As mentioned, muscle mass begins to decline from the age of 35. As a result, aim to include strength training 2-3 times a week. The first 3-4 weeks of training should focus on muscle hypertrophy (to increase the size of muscle fibers). Hypertrophy means a slower speed of contractions (3 seconds down - 3 seconds up). Before progressing to strength, then power 3-4 weeks before your first event. Example Training Week: - Go into the weekend endurance load rested. - Strength twice a week. - Assumes the following Monday (day 8) is a rest day to recovery from weekend. - Mid-week intervals to focus on LT. - Endurance rides are not too long to prevent an overload of fatigue. Conclusion: To conclude, you should aim to maintain your LT while decreasing the rate of decline in muscle mass. In addition, prioritise rest, as master athletes are less likely to recovery from overtraining.

Veganism is on the rise and with documentaries such as the ‘The Game Changers’ you can see why. But importantly what are some of the things to consider and what is the practicality of a vegan diet for endurance athletes? The Science: A vegan diet – eliminating all animal products from your diet – is growing in popularity due to many factors, however, one of these reasons are the health benefits associated with the diet. These include a reduced risk in heart disease, lower Low-Density-Lipoprotein (the bad cholesterol) and type II diabetes to name a few. Furthermore, a vegan diet may even result in a 15% reduction in cancer. The cholesterol from high fat foods such as meat products causes damage to the inner lining of the artery walls (the endothelium), in turn, causing an inflammatory response (similar to damaged muscle fibres after exercise). This triggers monocytes to travel to the area of damage. However, the monocytes overtime turn into macrophages (due to stimulation of oxidised cholesterol) which converts to plaque. As a result of the plaque, atrial walls thicken causing turbulent blood and eventually serious health issues such as blood clots. On top of this meat is considered by the World Health Organisation (WHO) a carcinogen, cause of cancer, therefore avoiding meat may be necessity. But how does this apply to the athletic population? When training you are reliant on blood flow for oxygen transport. Therefore, supporting good vascular health is of critical importance. Unfortunately, literature regarding the effects of a vegan diet on athletic performance is limited, which makes it harder to draw meaningful conclusions. However, below are some of practical elements to going vegan while being an athlete. What about protein? Typically, endurance athletes need between 1.2-1.6 grams/kilogram of body weight worth of protein per day. However, the quality of the protein must also be considered. What is meant by this is the amino acid profile of the protein. Plant proteins do indeed have a significant reduction in amino acids when compared to animal products. Resulting in less protein synthesis – meaning animal protein is better for repairing damaged muscles. However, by combining two plant-based proteins in one meal can result in a full amino acid profile (soya beans and cashews for example). Therefore, the lack of essential proteins gained from meat can be made up for with plants. Do I need to supplement? Yes. But, you may need to even if your not vegan. This is referring to Vitamin B12, and it is believed that up to 15% of people are deficient of it, including meat eaters and vegans. However, particularly if you are vegan, supplementation is crucial as plans do not provide any VB12. VB12 is important for keeping nerve and blood cells healthy. In addition, VB12 prevents cancer through cell replication. Furthermore, generally, it is recommended we need 2.4 micrograms per day (2.6mcg if you are pregnant). In case you feel you may suffer from a deficiency, symptoms include fatigue, weakness, constipation, loss of appetite, and weight loss. Conclusion: A vegan diet may be of great benefit to you and certainly worth a try (although always consult a doctor), assuming you don’t just eat Oreos. Especially when considering some of the negative health aspects to meat consumption it may be the difference you need to have a great season. If you have tried/currently on a vegan diet send in your experience as we are interested to hear how your performance changed as a result. Further Reading: Health Benefits and Risks of Plant Proteins – Krajcovicova-Kudlackova, M.

You may see many different cadence styles when watching cycling - Chris Froome high climbing cadence or Tony Martin low grinding time trial cadence – but which is considered the optimal range? The Science: A rider's cadence accounts for 10% energy expenditure when training - denoting a poor (or inefficiency) pedaling style could result in a lot of lost watts. Additionally, energy expenditure is related to cadence, so the higher your cadence generally means more energy expended. However, one study pointed out there is a bracket that is considered the optimum range. When time trialing (a 30 minute TT in this instant) riding with a cadence at 60 rpm and 120 rpm was 3-10% inferior when compared to riding between 80-100 rpm. Although a cadence of 80 rpm was only 1.7% superior to 100 rpm. However, there is an alternative, a cadence of 100 rpm resulted in a higher average energy turn over rate over other cadences. Essentially this means less fatigue is develop because the body is able to provide itself with energy at a more efficiency rate than other cadences. As a result, it is suggested that riding at a cadence of 100 rpm would be best for endurance rides or longer time trials (30 km >). So, how do I improve my cadence/pedalling efficiency? Climbing Efforts: To improve both the strength of the glute muscles and cadence there are two main exercises that can be utilised. The first is riding up a hill in zone 3 or 4 depending on how you feel but, you must remain seated the whole all the way up. This essentially does not allow your leg muscles any relief when riding. Over time increase the intensity you ride up the climb, which in turn forces you to work on your pedaling by when remaining seated. Furthermore, a second workout that is believed to work is low cadence high resistance drills. As these workouts increase testosterone, which increases VO2 max. Ride a climb with a minimum grade of 3% and ride up the climb with a cadence range between 55-65 rpm as hard as you can go - use the descent as recovery - repeat x 4-10. Over time both pedaling efficiency and muscular endurance will improve. High Cadence Drills: Although high cadence drills have actually been shown to have a negative impact on performance (due to the lack of resistance which does not causes enough stress on the body for necessary adaptations to be made). This exercise is only used for active recovery style workouts. Complete as follows after 10-15 minutes warm up: 60 seconds @ 75-80% : 150-160 rpm 60 seconds @ 70-75% : self selected rpm repeat x 5-10. 5 minutes 70-75% between sets (2-3 sets). Conclusion: Cadence is clearly an important variable to training and it is worth aiming to improve pedalling efficiency. But, overall a cadence between 80-100 rpm is best depending on the length of the ride.

Getting the right amount of sleep is of vital importance, as it is believed human performance is highly dependable on the sleep-wake rhythm. But, how much sleep is the right amount and how can sleep quality be optimised? Science During the first phase of sleep the body produces low frequency waves which results in a synchronised neuronal activity. Throughout this phase, growth hormone is released which stimulates protein synthesis. Resulting in muscle growth and repair, fat burning and bone building - three key factor contributing to the improvement of athletic performance. Importantly, when athletes lose low waves sleep the growth hormone decreases significantly. Furthermore, when sleeping the body experiences REM (Rapid Eye Movement) sleep - high frequency waves. Indeed, studies has shown a lack of REM sleep also results in poor memory and motor skills. Continuously, the immune system is negatively impacted 4-6 hours after a bout of exercise. This is known as immunosuppression and adequate sleep hours can reduce the immune systems decline post training. It seems clear that sleep is important but how much is the right amount? Recommendations Typically people need 8 hours sleep per night to maintain good health. However, studies have shown extending sleep can enhance performance in athletes. One study pointed out performance (defined as sprint speed) increased by 4% when sleep was extended to 10 hours per night (subjects were getting between 6-9 hours prior to the study) for a 5-7 week period. On the other hand if getting the necessary sleep hours (it seems 10 hours is suitable for athletes) is not practical then consider naps during the day. However, naps are split into two categories, short (15-20 minutes) and long (30-60 minutes). A short nap results in poorer long term cognitive function (decision making) but better short term function. Whereas long naps have the opposite effect and is believed to engage the brain in REM sleep. Additionally, one study found hour long naps were beneficial when supplementing athletes’ night-time sleep. As a consequence it would seem a long term nap is the ideal strategy to ensure better sleep quality and performance. Moveover, to further increase sleep quality consider de-stimulating the brain 45-60 minutes before going to bed. During this period avoid electronics and social media. Completing flexibility work at night is also beneficial as the muscles are more relaxed. Lastly, wake up and go to sleep at the same time every day. As this increasing the efficiency of the body's sleep-wake cycle - including hormone production. References: Mah, C., Mah, K., Kezirian, E. and Dement, W. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep, 34(7), pp.943-950. Bird, S. (2013). Sleep, Recovery, and Athletic Performance. Strength and Conditioning Journal, 35(5), pp.43-47. Lastella, M., Lovell, G. and Sargent, C. (2012). Athletes' precompetitive sleep behaviour and its relationship with subsequent precompetitive mood and performance. European Journal of Sport Science, 14(sup1), pp.S123-S130. Reilly, T. and Edwards, B. (2007). Altered sleep–wake cycles and physical performance in athletes. Physiology & Behavior, 90(2-3), pp.274-284. Romyn, G., Lastella, M., Miller, D., Versey, N., Roach, G. and Sargent, C. (2018). Daytime naps can be used to supplement night-time sleep in athletes. Chronobiology International, 35(6), pp.865-868.

Well done to a BCA triathlete for achieving his personal best at Laybourne. This PB (off over 2 minutes!) demonstrates excellently the hard work that has been put in to training. BCA plans each training session meticulously around the demands of the priority competition, target time and athletes current fitness level is proving a great way of planning. The progress is building perfectly towards the athletes target event, Brighton - Sprint Triathlon in September. Keep up the good work! Previously time - 17 July 2019 - 38:45 Swim | 14:22 T1 | 1:24 Run | 22:59 New time (PB) - 14 August 2019 - 36:01 Swim | 13:27 T1 | 1:13 Run | 21:19 Get in touch if you are keen to improve or just want to get fitter!

Often athletes can shy away from strength training due to the fear of increasing fatigue excessively. But could this be a pivotal aspect to your training program that’s missing? The Science: It is considered by current literature that strength training can increase endurance performance. One study conducted by Rønnestad et al (2013) suggested the improved endurance performance causes a delayed activation of less type II muscle fibers. Signifying, a better efficiency and conversion of fast-twitch fibers to more fatigue-resistant fibers. Conclusively, Rønnestad et al (2013) also determined power output at VO2max increases. Furthermore, Hickson et al (1988) address the physiological mechanisms and justifies the above by stating strength training three times a week increases time till exhaustion, while also affirming short term, endurance is similarly benefited. How? Joe Friel recommends in ‘The Cyclists Training Bible’ reps to percentage of 1 Rep Max (1RM) ratio, which follows the below pattern: Reps - Factor (% of 1RM) 4 - .900 5 - .875 6 - .850 7 - .825 8 - .800 9 - .775 10 - .750 Furthermore, when planning your exercises, you should consider two main types of contraction, hypertrophy and explosive movements. Hypertrophy is typically more suited to building muscle mass, stability and getting used to movements. Plus, hypertrophy training has a speed of contraction of 3 seconds concentric contraction and 3 eccentric contraction. Whereas explosive contractions are generally with a higher weight load but lower in reps, and best for building strength and activation. Along with, a speed of contraction of 2 seconds concentric contraction and 1 eccentric contraction. Example: During winter strength training can be as high as 3 times a week, while during the season its typically best to keep to 1-2 times a week. Below is an example of a gym workout BCA gives to their athletes. WO: - Plank ------------------------ 35 s x 4 - Goblin Squat ------------- 6 r x 4 - E - Bulgarian squats ------- 10 r x 4 - H - Leg Lifts -------------------- 12 r x 3 - H - Mountain Climbers ------ 30 s x 3 - E - Press Ups ------------------- 10 r x 3 - H YouTube: BCA is excited to lunch its new YouTube Channel with helpful training tips and exercises. Check out the link below to see how you can do strength training at home. (Coming Soon) References Hickson, R., Dvorak, B., Gorostiaga, E., Kurowski, T. and Foster, C. (1988). Potential for strength and endurance training to amplify endurance performance. Journal of Applied Physiology, 65(5), pp.2285-2290. Rønnestad, B. and Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), pp.603-612. Friel, J. (2018). The Cyclist's Training Bible. 5th ed. Boulder: Velopress. YouTube. (2019). How to: climbing strength exercises for cyclists. [online] Available at: https://www.youtube.com/watch?v=8ic0URFZrzw [Accessed 30 Aug. 2019].

BCA have expanded its pre-built training programs and for a limited time only is offering FREE training workouts PLUS, 25% off some of the available programs. Use the coupon code BCA25 to get your discounted training program. Hurry as offer ends soon! Link: https://www.trainingpeaks.com/my-training-plans/BCA Keep checking the BCA blog as more content about how to improve performance is coming soon!

At the beginning of July BCA was approached by actor James Melville who wanted to complete a Sprint Triathlon (750m Swim, 20km Bike, 5km Run) before the end of the Summer. After the consultation we agreed on a target time within the 1 hour 10 minutes bracket at the Brighton and Hove Triathlon in September. Considering James had no earlier experience in triathlon, had not exercised in months prior to summer plus, only 76 days to prepare for Brighton, this was a big task. However, James was showing excellent signs of improvement throughout the summer with a PB at Leybourne lakes triathlon, placing 7th out of 28, with only a month before Brighton. To plan for James’s training, BCA took into account the demands of the event, his current fitness, his target time and his available time to train. His progress continued all the way to Brighton which showed in the swim were he put out his fastest ever time of 0:12:40. A strong effort sustained during the bike, which set up James perfectly for the final run which he attained a PB of 0:20:30. He secured his target time (1:10:21) plus, finished 3rd in his category. James enjoyed his experience so much he is aiming for another PB next season. If you are inspired by this success story then please get in touch, BCA is happy to help anyone! Official Times: 1:10:21 - 34/345 (overall placing) Swim: 0:12:40 T1: 0:01:35 Bike: 0:34:12 T2: 0:01:24 Run: 0:20:30 Check out the results in the link below: https://www.brightonandhovetriathlon.com/results-2019

Actor James Melville who has appeared in films such as A Monster Calls and The Favorite staring Emma Stone has celebrated a successful period at Breakaway Coaching and Analytics. BCA: How did you get into triathlon? James Melville: I wanted to do a sport that wasn’t technical, just fitness. Not too long and not too short of an event and to not be monotonous. Since triathlon has three events in one and isn’t short like decathlon, it was the perfect event. You are also an Actor, that must mean you have a busy schedule. Sometimes it can be tight, but BCA is able to adjust my training in accordance to any short notice auditions, which happens a lot. What made you chose BCA? It gave detailed analysis on why I had the output I did and gave insight that I couldn’t get elsewhere. There was a reason for every session and the way it was conducted, that knowledge made you know it was all worth while. This was much more trustworthy as opposed to trusting someone who didn’t me as much depth in their advice and training. What advice would you offer to someone looking for a coach? Go to the BCA website and contact them, let them know what you want to achieve and start a dialogue, they’ll take it from there. Looking forward to next year, what are your goals? Winning my category in Brighton and getting under 1 hour and 2 minutes. Instagram: https://www.instagram.com/james.wh.melville20/ IMDb: https://www.imdb.com/name/nm6866984/